Breastfeeding: How to Increase Your Milk Supply
Breastfeeding is a natural process, but many new mothers may find themselves concerned about their milk supply. Fortunately, there are effective strategies to help boost milk production and ensure that both you and your baby are thriving.
1. Nurse, Nurse, and Nurse Again
The more frequently your baby nurses, the more milk your body will produce. Instead of following a strict schedule, respond to your baby’s hunger cues and allow them to nurse for as long as they desire, especially during the initial weeks when your milk supply is being established.
2. Don’t Worry
It’s common for new moms to worry about having a low milk supply. If your baby appears alert, active, and is producing wet diapers regularly, your supply is likely sufficient. Keep in mind that it may take a few days after delivery for your milk to fully come in. In the meantime, your baby will benefit from colostrum, the nutrient-rich first stage of breast milk.
3. Try to Rest
Lack of sleep can negatively impact your milk production. If possible, take a “nursing vacation” by reducing outside commitments and focusing on resting, eating, and bonding with your baby. This approach is especially easier with a first child compared to having older siblings.
4. Tame Stress
While stress may not directly decrease milk production, it can hinder your let-down reflex, making it difficult for your baby to get enough milk. Take care of yourself, ask for help from family or friends, and create a calm environment for nursing.
5. Get Support
Connect with other new moms who are breastfeeding to share experiences and advice. If someone in your life has successfully breastfed, ask them what strategies worked for them. Surround yourself with supportive individuals who encourage your breastfeeding journey.
6. Steer Clear of Alcohol
Contrary to popular belief, consuming alcohol like beer can actually lower milk production. Research shows that drinking wine can delay milk let-down and reduce overall milk supply.
7. Drink Plenty of Water
Staying hydrated is crucial for milk production. Keep a water bottle nearby during nursing sessions, and incorporate hydrating foods such as fruits and vegetables into your diet.
8. Feed Yourself to Feed Your Baby
To maintain both your health and your milk supply, it’s important to consume an extra 300 to 500 calories daily. Focus on a balanced diet rich in fruits, vegetables, whole grains, and healthy fats.
9. Wait to Introduce Bottles
In the early weeks, allow your baby to nurse exclusively at the breast rather than introducing bottles right away. This approach ensures your baby effectively empties your breasts, signaling your body to produce more milk.
10. Consider Herbal Help
Some herbs, such as fenugreek and blessed thistle, are believed to promote milk production. While research is inconclusive, these herbs are generally considered safe for breastfeeding. Always consult with your healthcare provider before trying new supplements.
11. Mind Your Diet
You don’t need to consume specific foods to increase milk supply. A well-rounded diet with a variety of nutrients is sufficient. If you notice your baby becomes gassy after consuming certain foods, consider adjusting your diet accordingly.
12. Pumping Tips
If you are primarily pumping breast milk, the same principles apply. To stimulate milk let-down, consider looking at a picture of your baby or using their blanket to trigger familiar scents.
13. Massage Your Breasts
Gentle breast massage during feeding can enhance milk volume and fat content. This technique can help your baby receive more milk during comfort nursing.
14. Check Your Medications
Certain medications may impact your milk supply, including antihistamines and hormonal contraceptives. Always discuss any medications you’re taking with your doctor to explore safe alternatives.
15. Seek Professional Help
If you’re struggling with breastfeeding, consider consulting a lactation consultant or postpartum doula. They can offer personalized advice and support to help you establish a successful breastfeeding routine.
